Osteoporosis is a bone disease that occurs when bone mass decreases, and it can cause bones to become weaker and brittle. Osteopenia is when a person has reduced bone density and bones are weak but not brittle enough to be diagnosed as osteoporosis.
According to the Mayo Clinic, people reach their peak bone health about the age of 30 years old. Osteoporosis can affect anyone, but white women and Asian women, as well as people with a small body frame, are most at risk.
Dr. Muna Jneidi, an internal medicine and geriatric specialist with Kettering Health’s Years Ahead facility, encourages her patients to focus on Calcium and Vitamin D to support bone health.
“We prefer it comes from food more than from supplements,” she said.
Credit: Photographer:
Credit: Photographer:
Jneidi notes that a healthy high protein diet and regular exercise are key to maintaining health and strength.
It is important to avoid injury because “falling with osteoporosis means a fracture,” Jneidi said. “That can affect mobility, independence and quality of life.”
The Mayo Clinic website indicates that most bone breaks related to osteoporosis occur in the spine, hip or wrist.
Our bones naturally become thinner and weaker as we age, but all is not lost.
Eating a well-rounded diet means focusing on green leafy vegetables and low fat dairy items.
Calcium is in a lot of food and some options include a cup of 2% milk (300mg of calcium), 6 ounces of yogurt (250mg Calcium), ½ cup of cooked spinach (up to 155mg calcium) or cheese (140mg). The recommended dose of Calcium is 1200mg per day for seniors.
The recommended dose of Vitamin D for seniors is 800 units daily. Vitamin D can be found in oily fish, white fish, eggs, mushrooms and in fortified food, such as milk and cereal.
The best way to regain bone health is through physical therapy but there are some at-home exercises that can help.
Arm lifts with two- or three-pound weights and leg extension exercises are beneficial for those who use a wheelchair.
If senior citizens use a cane, then walking is a good exercise.
“It doesn’t have to be fast,” Jneidi said. “Just walk in the neighborhood or go to a water aerobics class, which is very helpful for seniors for their balance and pain related to arthritis.”
Another option is to focus on balance therapy – walk up and down the stairs leading with one leg at a time. After 10 steps, switch to the other leg. Another exercise is to get up and down from a seated position, several times a day. Sit on a chair and stand up using the arms for assistance. The goal is to eventually move into a standing position without using arms.
Anyone with concerns about their bone health should speak with a physician about evaluating Calcium and Vitamin D levels and whether a supplement is needed. Some medications can also damage bones, so a review should include all over the counter medications as well.
Maintain physical activity and consider adding weight bearing exercises, such as walking or dancing. Seniors should also avoid smoking and limit alcohol intake.
Jneidi encourages people of all ages to focus on regular exercise.
“In my opinion that is very, very important,” she said. “There are a lot of studies how important exercise is for everybody. The goal is 150 minutes a week of regular exercise. That breaks down to 30 minutes, five days a week. If that isn’t possible, then shoot for 3 to four days a week. And remember, for bone health, it needs to be weight bearing exercise.”
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